Group Warm up
In group lines:
- high knees
- high kicks
- heel kicks
- Downward dog bear crawls
- Sumo Walks
Empty Bar warm up (clean grip)
skill/Strength
Box dips 5x5
Strict HSPU 5x3 (scaled kipping or box)
Metcon
20 Min AMRAP
1 Power Clean 135/95
1 Pull ups
1 Burpee
2 Power Cleans
2 Pullups
2 Burpees
3 Power Cleans
3 Pull ups
3 Burpees
and so on.... until 20 mins are up
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